6/06/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup Run, wall walk, lunges, wall squats (No Measure)

Warmup

2 rounds

100m run

2 wall walks

6 spiderman lunges

10 wall squats + 10 second hold

warmup: split jerk tech (No Measure)

work on split jerk, if lacking mobility perform push jerk

Split Jerk (7×1 (fbuild to 95%+) 15 minute cap)

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP

150m row

10 dumbbell push jerk (50/35)

15 DB front squats (same)

5 ‘D-ball ground to shoulder (100/80) rx+ (150/100)

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